Happy Herbivore Blog

She Crab Soup (Fat-Free, Vegan)

Posted by: Lindsay S. Nixon |

Category: Recipe

vegan she crab soup

Or more accurately, The-She-Crab-Lives Soup because no crustaceans were harmed in the making of this soup! As you may know, I went to college in Charleston, South Carolina and my favorite Charleston dish was She Crab Soup. No question, hands down, I loved it the most. Needless to say, I've wanted to veganize She Crab Soup for a while now but couldn't figure out what to do about the crab. I kept waiting for some great imitation to be made but nada. Finally, a few weeks ago it all came together for me. I was preparing my celery root to make celery root soup when (& blame the smell of the celery root for this) I realized I could use oyster mushrooms instead of crab meat! Oh the genius of it all!

Before I get to the recipe, though, there some things I need to say about this cultural dish. The original soup is made with cream, which I subbed right out to keep the soup fat-free but you can use vegan cream if you want to. Some restaurants also chop up a stalk of celery, which I've omitted because I find celery to be a little too overpowering in creamy soups. Tabasco is the brand of hot sauce most commonly used in this dish and down South in general, but I simply substituted the hot sauce I had on hand. Finally, you want to use a good quality sherry (not cooking sherry) here, but the soup is still good even if you skip it. One last note, white pepper is really hot, it kicks the pants off of black pepper, so start with a tiny dash and go from there.

fat-free she crab soup

Recipe:She Crab Soup


A wonderful vegan and fat-free version of the famous Charleston soup.

Chef's Notes: For a more authentic soup, you may substitute vegan cream for the non-dairy milk. Some restaurants in Charleston also incorporate a chopped stalk of celery in the soup, which you can add with the mushrooms. Tabasco is the brand of hot sauce most commonly used in She Crab Soup (and Southern cooking in general), but any vegan hot sauce will do. Finally, you want to use a good quality sherry, not cooking sherry, here and be careful with the white pepper - it has a more powerful kick than black pepper.



Coat a medium pot with a thin layer of water and add mushrooms. Cook over high heat until mushrooms are soft, turning brown and have released their juices. Set mushrooms aside. Add remaining ingredients to the pot and whisk until well combined. Bring to a boil over high heat. Once boiling, immediately reduce to medium and whisk as it thickens. Once it has slightly thickened, taste and adjust seasonings as needed and add salt to taste. Pour soup into two bowls and spoon cooked mushrooms in the center. Garnish with chopped fresh parsley and a light dash of paprika or Old Bay Seasoning.

Polenta Pizza (Vegan, Fat-Free)

Posted by: Lindsay S. Nixon |

Category: Recipe

vegan polenta pizza

 I need more polenta in my life. I took the night off from creating recipes for my cookbook and made this wonderful polenta pizza. It's easy to make and very healthy. It's delicate, so you'll need to eat it with a fork but a great way to clean out the fridge!

Recipe:Polenta Pizza


This pizza is very delicate, so you'll need it with a fork, but it's a great way to use up all your leftover veggies! Cleaning out the fridge has never been so easy or fun! Pizza sauce may be substituted for the marinara.



Grease a 13x 9 casserole dish and set aside. Whisk the water, non-dairy milk, cornmeal, salt, and seasoning in a saucepan and bring to a boil. Reduce heat to low and continue to cook, constantly stirring, until it becomes thick, like a heavy oatmeal. Pour the mixture into the casserole dish, spreading out evenly and patting down firmly but gently using a spatula. Cover and refrigerate until it sets, about an hour. Preheat oven to 450 F. Remove covering and bake polenta completely uncovered for 25 minutes. Remove and add a thin layer of sauce and your toppings. Careful not to use too much sauce or it will be soggy. Bake another 10-15 minutes, until vegetables are cooked but still crisp and polenta is crisp along the edges. Serve immediately.

Have a Pudge-Free Thanksgiving!

Posted by: Lindsay S. Nixon |

Category: Holiday

If you don't have Pudge-Free Holidays, now is the time to get it (& your last chance!) Here is my sample Thanksgiving menu -- with a few teaser recipes! Want more recipes? Subscribe to the newsletter. I always give away secret recipes during the Holidays.

Acorn Squash & Apple Soup

Acorn Squash & Apple Soup (also in Pudge-Free Holidays)

Vegan Stuffing

Cornbread & Vegan Stuffing (in Pudge-Free Holidays)


Maple-Glazed Vegetables (also in Pudge-Free Holidays)

Cranberry Sauce

Cranberry Sauce (which I use to smother baked tofu)

fat-free pumpkin pie vegan

Fat-Free Pumpkin Pie (in Pudge-Free Holidays)

Other Ideas:

Curried Sweet Potato Soup

Cornbread Stuffing with Chorizo

Maple Cornbread Biscuits

Meatloaf & Mashed Potatoes

Hippie Loaf


What to do with Leftovers:

Cranberry-Orange Muffins

Leftovers Casserole

Sweet Potato-Cranberry Muffins

Sweet Potato Muffins

Sweet Potato Burrito